Why you should and how to lose your beer belly

Abdominal fat, or what many people call a “beer belly”, is a fairly common physical characteristic seen in men. While some put it down to their drinking habits, it’s really brought on by an unhealthy diet and an inactive lifestyle.

Belly fat is visceral fat surrounding the organs in the abdomen, which is different from the layer of fat just under the skin. It’s believed to release inflammatory molecules and if your waist circumference is bigger than 102 centimetres, the risk for health problems such as cardiovascular disease, type 2 diabetes and sleep disorders is greater.

Ways to say goodbye to your big belly

Take a critical look at your diet and be honest about the foods you eat and the drinks you drink. Too many highly processed and refined foods as well as portions that are too big will result in your body holding on to excess energy in the form of fat. When you’re tempted to eat, ask yourself “Am I physically hungry? When was the last time I ate something?” If it’s actual physical hunger, choose something that is as healthy and as fresh as possible and eat only as much as you need to feel satiated.

Look at upping your intake of vegetables. They are high in vitamins, minerals and fibre and should make up a large proportion of your meal. They are also a relatively inexpensive way to bulk up a meal so that you don’t feel tempted to fill up with more carbohydrates, proteins or dessert. Try adding lentils to stews, butternut to salads, grated baby marrow to lasagnes, mushrooms to pastas and red or green peppers to stir fries.

Remember to schedule time for cardiovascular exercise regardless of your fitness levels. If you’re currently doing no exercise at all, then starting a daily walk for 30 minutes is already an improvement because exercise speeds up your metabolism and helps prevent the loss of muscle mass. Doing only crunches won’t make the weight around your stomach disappear − it has to go hand in hand with cardiovascular exercise. Just make sure you choose an activity that you enjoy, so that it becomes a part of your lifestyle.

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